Why fibre matters How much to aim for A simple 5‑step plan Quick swaps to increase dietary fibre intake Instead of… Try this… Why it helps White toast or low‑fibre bread Wholemeal/wholegrain bread Higher fibre + whole‑grain benefits for heart and metabolic health. Sugary cereal Porridge/rolled oats or plain wheat biscuits Oats add β‑glucan (LDL‑lowering). … Continue Reading
Your health ‘to do’ list for 2026 in 6 ‘easy-ish’ steps: That’s it – your 2026 and beyond New Year Resolutions for a healthier future Based on current evidence, these foods or dietary patterns are associated with negative shifts in microbial diversity, composition, and function. Category of Concern Specific Foods/Ingredients Proposed Mechanism of Harm 1. … Continue Reading
E-Number reference table (interactive) along with associated health concerns Please note this is a ‘Beta’ version of the table which I’ll endeavour to update on an ongoing basis This is a decision‑friendly reference to food additives (E‑numbers), bringing together regulatory status, safety benchmarks, typical uses, and human‑relevant concerns including a concise column on possible microbiome … Continue Reading
Two new large studies from France suggest that eating higher amounts of certain preservatives is linked with an increase in the risk of type 2 diabetes and some cancers. These studies might not yet be able to prove cause and effect, but they certainly add to the case for choosing fresh or minimally processed foods … Continue Reading
Below is a practical, evidence‑based list of pesticides used in food production. For each one you’ll also see the typical food or crop uses and the associated health risks they’ve been linked to in scientific or regulatory literature. See also the post ‘When UK fresh foods are in season along with their residual pesticide levels’ … Continue Reading
Interactive table – 640 natural foods, when they’re in season, and their residual pesticide risk – a guide to picking seasonal foods whilst reducing the levels of pesticides you consume See also the post ‘A list of pesticides used in food production along with their associated risks‘ I created this for a project I’m working … Continue Reading
Consumers are becoming fed up with the amount of chemicals that are suddenly appearing in supermarket bread products. Many of these chemicals are almost certainly detrimental to human health and our digestive system, but the burden of proof is on us to prove that, when it should be with the food producers to prove that … Continue Reading
Click here to jump straight to the recipes. I make no secret of the fact I’m a bit of a bread ‘addict’, but bread has been a big part of my life. I was first taught how to make bread with my grandma many years ago, and continued to make it throughout my life – … Continue Reading
The NOVA Food Classification system was designed by Centre for Epidemiological Studies in Health and Nutrition, School of Public Health, University of Sao Paulo, Brazil. If you’ve read Ultra Processed People by Prof. Chris van Tulleken, you’ll recognise the name as it’s the system he talks about at length in his book. It is designed … Continue Reading
Bread is a staple for nearly all of us and one of humanities oldest foods with the evidence of the first breads dating back over 12,000 years. At its most basic, bread can be and is often still made using just 2 ingredients – flour and water. Yeast is often added to bread along with … Continue Reading
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